Weekly Swim Session Plan 22 May 2018

Download and print this session plan here: session plan 171

We have been alternating technique and volume now for many weeks.  This week’s session aims to sharpen your race pace, with higher intensity and a little less volume than you’re now used to.

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

No technical set

Main set:

5 – 8 x 100m over threshold – 15 sec rest

3 – 6 x 200m threshold – 30 sec rest

5 – 8 x 100m over threshold – 15 sec rest

Warm down:

200-400m easy

Total Volume:

2000m – 3400m

Coaching Points:

As with all volume sets, don’t go out too hard. You should gradually get up to threshold and just over it, through the first set of 100s.

If you feel rising anxiety focus on your exhale and if you need to ease off the pace, do so very gradually, allowing your heart time to respond to the reduced intensity.  Don’t switch from hard to easy but just think of easing off the gas very slightly, allowing you to recover over 50m or so.

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